9:00am - belly breathing, Primal Move practice, Original Strength resets - 45 minutes
9:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
24kg TGU x 1/1
48kg DL x 5
24kg 2H SW x 10 (hike swing park)
48kg DL x 5
32kg 2H SW x 10 (hike swing park)
10:00am- Training session - BB Squat, OHP, Chins
BB Squat:
45 bar x 5
135 x 5
225 x 3
275 x 2
315 x 1
work sets
345 x 5 x 3 sets
BB OHP:
warm up
45 bar x 5
95 x 5
135 x 3
155 x 1
work sets
160 x 3 x 5 sets
Chins
x7 (trying to be strict)
x6
x5
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
11:15pm - Complete
Notes - This was a great training session, due to further breakthroughs on technique in both the squat and OHP. Technique change was the same - hands closer together on the bar. On the squat, this allowed me to get even tighter in my back, especially the lats, and really squeeze the bar on my back muscles. I was shocked in my 3rd set on what this felt like just taking the bar out of the rack. I had so much more control, I could get even deeper as well - it helped depth too. My left wrist has been bothering me, really I think it's a left elbow problem, and I was searching for ways to help this alleviate and realized I just need to get the hands in elbows under the bar and get tighter, get the weight off my arms and onto my back. More or less same thing in OHP, get the hands closer, get the bar on the palms. Going from 5s to 3s has made a big difference, I am no where close to failing here which I am confident will allow me to take a run up on intensity for several weeks using 3s. I'd really like to see the press get up to 180 using 3s, and then if I start having issues, I can make the next programming change.
